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Friday
Warm up 10 mins Strength (20 mins to complete strength) 4x4 DeadLift 4 rounds not for time 8 single leg DB left leg 8 single ...
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1 mile run/ or 1600 row 5x10 bent over row “Annie” 50-40-30-20-10 Double unders ( Double the singles) Sit-ups
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Strength Following a 30 minute clock: 0:00 - 5 Front Squats 3:00 - 5 Front Squats 6:00 - 5 Front Squats 10:00 - Max Reps Front Sq...
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Strength Overhead Squat (15 Min to Establish 2 Rep Max) Front Squat (6 Min EMOM x 4 Front Squats) Pick a weight that scares you!! ...
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